♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the Internet ♪
(quirky music)
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- Together, we are the most famous
physical therapists on the Internet.
- In our opinion of course, Bob.
- Today, we're going to talk about the one exercise
that could really help your weight loss.
- One exercise? - Well.
It's one set, kind of exercise.
- There you go, well, it is, it's all true.
- But, we're going to make you wait a little bit,
but if you're new to this channel,
please take a second to subscribe to us.
We provide various ways to stay healthy, fit,
pain-free, and we upload every day.
Also, we are giving something away,
go to bobandandbrad.com. - Dot com.
- Go to the giveaway section and we're giving
away the Thermotex, oh, here comes
our model. - Oi, Liz, thank you, oh!
- [Liz] Did I almost hit you?
(laughing)
- Yeah, almost got me with the boomerang effect.
The Thermotex. - It's the Platinum model.
Thermotex is an infrared heat.
- [Both] Far infrared heat.
- Yes.
- And, it penetrates 2.6 inches.
Amazing. - 2.36.
- 2.36 inches. - Yeah, we must be exact.
- I always forget that, what's wrong with me?
- That's all right. - So.
You can also go to Facebook, the contest will be pinned
at the top of the page or Twitter, Instagram, or Tik Tok
if you want a shorter version of our program
and go listen to us ramble. - Eh.
What about the podcast? - Oh, the podcast!
We ramble on the podcast. - That's right.
(chuckling)
- So, today we're going to talk about,
which exercises are we referring to?
Weight resistance training. - Right, right.
- So, it could be done with body weight.
- Yup. - Like push-ups.
It can be done with resistance bands,
we're going to show you today.
We've got a couple types, we got loops and we got bands
with handles. - Right.
- You can do it with machines, and dumbbells, free weights--
- Cables, yup, all those things.
- Right, so the more muscle you build,
the more calories your body requires
at rest. - Right.
- So you're, there's actually an after burn effect
where you build up muscle that keep breaking
down fats and carbs after you're done, so.
- So for example, if you do aerobic exercise,
which I really enjoy doing, you burn more calories
doing the activity, but the recovery for the next 24 hours,
you will actually burn more after resistance training.
Is that right, Bob? - Right, that's correct, Brad.
And also, you'll probably, it's also effective,
like running and biking, aerobic training for reducing fat,
but they can also reduce muscle.
- Mm-hmm. - Believe it or not.
And, as you get older, as Brad and I are finding,
I mean, you got to work hard just to stay average,
you know what I mean? - That's right.
- To keep your strength, you start losing muscle strength.
- And, you don't have the testosterone
in your body to build those muscles.
- So, what are you saying? (laughing)
- No, it's just a fact, Bob. - Oh.
I didn't know. - When you get older.
- This is a family show remember.
(chuckling)
- It's just a hormone, Bob. - I know.
- It's not a big deal, we're science-based.
- I know. - Let's carry on.
We don't want to get off on this.
- So anyway, you're going to want
to include some resistance training
into your workout. - Mm-hmm.
- One of the easy ways we found to do so is just using our,
the resistance bands here and Brad's
got the resistance loops here. - Yeah.
- I'm going to show you the first one, Brad.
Actually, we got them hooked up to the wall anchor here
and we'll have a link below for that, too.
And, I got it set up nice and tall for me.
I like this one, Brad, this is actually kind
of pull-throughs. - Just wait, Bob.
I think we should put it on the bottom one.
We're just going to set it up, right.
- You were worried for me, weren't you?
- Well, if it snaps and gets you right there,
you're going to jump. - Yeah.
- And, put a hole in the ceiling.
- All right, so these are, you can actually work
the hamstrings and glutes. - Yeah.
- By getting into this position,
I'm keeping my back straight. - Look at this, right here.
- I'm actually doing kind of a press
with my pelvis. - Nice, straight back.
Double check, keep your head up
at the very end. - Oh, there we go.
- There you go, keep that head up.
- This is actually pretty good resistance.
It really does work those glutes and you can
squeeze your buttock together while you're doing it.
- The whole idea--
- I can actually feel the hamstrings.
- With resistance training when you want to burn calories is
to use large muscle mass. - Right.
- So, we're getting glutes, one of the biggest muscles
in your body. - Right.
One of the biggest engines in your body
is the glutes. - Right.
- So, you want to make sure you're working those well.
It's that whole posterior chain
they talk about, Brad. - Sure.
So you're getting thigh in there,
the quads, the hamstrings, the glutes.
The multifidus up in the back.
You're doing a lot. - Yeah.
This is a full body workout on
this one. - Right.
- Now you're going to show squats.
- Yeah. - Which is pretty good, too.
- For people at home that if you're not interested
in buying a whole lot of iron and weights,
that if you don't have room like my workout room
is not big enough, plus I'm not,
I'm more attracted to these, the more I work with them,
the happier I get with loops, now we have a loop set,
they usually come like with five loops.
This is a medium, they have wider ones
for more resistance and the thinner ones.
This one is a little thinner than I like for squats,
but this is how I like to do my squats.
So, I'm keeping that posture and I squat down and up.
And, actually with this one, I'll add a little bit
of this to get those ends to your delts,
and that's just a bonus, you don't have
to do that and by the time you get done
with 10 of these, you should feel like you've
had enough and you need to break.
- Again, you're working some big muscles
there. - Right.
- Moving forward, you're going to burn more calories.
That's why they talk about after lifting
why rest is so important. - Right.
- It's almost as important as the lifting itself.
- Right. - Get lots of sleep.
- As well as between sets, if I do three sets
of these squats, I want to take a couple minutes rest
between the sets. - Now.
This is so important is that you work on posture.
Brad and I harp on this all the time, of course,
but this is a great one for doing so
because you can actually work and you're actually working
your core, too a little bit. - Yes.
- 'Cause it's wanting to pull me forward,
especially when you use a heavier one like this.
So, I'm going to go back and then I externally
rotate the shoulders and I'm really squeezing
those shoulder blades together.
- I'm trying to explain something
and get a spot where he quits talking,
but and so, he's also thinking about bringing
those shoulder blades together,
so we get all these muscles working.
Plus, we're getting a postural effect.
We're getting rotator cuff and the lower back,
these core muscles here. - And, lower back, yup.
And, my abdomen is actually working
too, Brad. - Yeah.
- Because I'm trying to stop me from losing my balance.
- Right, that's the beauty of the bands.
You're working balance - Yeah.
- You're working core and you don't get that with some
weight things like on a bench.
- Well, I'll show you another one where you're going
to really work core and that's the palloff press.
So, you're actually going to step out like this.
And this is, I actually can't go too far out
'cause with these two bands, now I am working
my core now. - Right, right in here.
- Now, you can make circles and I'm really working
on this side. - Sure, you can feel it.
- Oh, yeah! (grunting)
- Mm (chuckling) when Bob starts grunting,
you know something's happening.
- So, you obviously want to go the other way too, Brad.
So, you get both sides (grunting)
and you can tell I'm still working.
- Now, one of the beauties that you can change
the muscle groups is if he moved that down
to this anchor. - Right.
- It'd be a whole 'nother set of one muscles fibers--
- I can also take one of these bands off too, Brad
and make it easier. - Yeah.
- It wouldn't be as hard. - Not so much grunting.
- Not as grunting hard, shoot. (laughing)
- And, you even get down to that--
- [Both] Squat.
- A little bit, mm-hmm. - Yup.
There's a lot of different ways, a myriad of ways you
can be done. - Oh, myriad.
- It can be done. (sighing)
- That's almost someone's name, it could be.
- Muriel? - No, myriad.
- Oh. - I don't know.
- All right, go and ahead do those, show the last one.
- This is another one I really enjoy doing with the band,
with the large loop band and you can
do real nice lunges like this,
but when you add a little resistance
after you've done enough lunges
where it gets too easy without resistance,
you're doing more than 10, put the resistance--
- This makes it hard. - Oh, yeah.
And, you can again, change whatever size band you want,
but red works pretty good for, I go down and touch my knee
on the back and I come up, and I do these with good control.
You can feel that quadricep and you're getting that glute,
and that hip all working together, balance is included here.
And, I can feel the burn already, this is fun.
- Now, these can actually come
with handles, too if you don't want to grab the loop ends
like that. - Right.
- They actually come with handles.
- And, they'll connect there, mm-hmm.
- So, Brad, do you feel like the calories
are burning off right now as you sit here?
- Absolutely. - Me, too.
I think I lost a pound just while standing here.
- I am serious, Bob, 'cause this is,
three days a week, I have a routine
with the bands, the bands and the wall anchors,
and then I have some weight. - Yeah.
- Or body weight exercises and I am completely exhausted
after 45 minutes, I'm very much satisfied.
- You've really toned out, man.
- Did you notice? - Yeah, I've noticed.
(chuckling).
- He's so full of. - All right.
(laughing)
Remember Brad and I can fix just about anything.
- But, except for...
- A broken heart. - There you go.
See what happens with that. (chuckling)
- All right. (quirky music)